Vibrant Broccoli and Mushroom Omelet

By combining whole eggs with egg whites, this omelet delivers a high-protein, low-cholesterol breakfast packed with fiber-rich vegetables.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 3 cups broccoli florets · 79 kcal in the whole recipe
• 1 large red bell pepper, sliced into strips · 47 kcal in the whole recipe
• 16 button mushrooms, sliced · 50 kcal in the whole recipe
• Cooking spray
• 4 large eggs · 308 kcal in the whole recipe
• 8 egg whites · 134 kcal in the whole recipe
• 1/4 cup fat-free milk · 21 kcal in the whole recipe
• 1/2 cup ricotta cheese · 198 kcal in the whole recipe
• 2 tablespoons grated Parmesan cheese · 43 kcal in the whole recipe
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper

Method

1. Heat a large non-stick skillet coated with cooking spray over medium heat. Add the broccoli, red bell pepper, and mushrooms, and sauté for 3 to 5 minutes until tender-crisp, then remove them from the pan and set aside.

   

2. In a medium bowl, whisk together the whole eggs, egg whites, and fat-free milk until well combined and slightly frothy.

   

3. Re-spray the skillet and heat it over medium. Pour a quarter of the egg mixture into the hot skillet, swirling to cover the bottom of the pan, and let it cook until the egg begins to set and thicken on top.

   

4. Sprinkle the omelet with a quarter of the Parmesan cheese. Spoon some ricotta cheese and a portion of the sautéed vegetables onto one half of the omelet, then fold the other half over the filling and cook for 1 more minute.

   

5. Slide the omelet onto a plate, season lightly with salt and pepper, and repeat the process to make 4 omelets. Garnish with any remaining sautéed vegetables and serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.